160630

Thursday 160630
With a pair of 45-lb. dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

Time: 37:45

Warm-up 10 minute row: 2372m, 2:06.4/500m

160627

Thursday 160623
5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes

Subbed tuck jumps for triple-unders.
65 reps/10 meters
65 reps/10 meters
67 reps/10 meters
68 reps/12 meters
70 reps/11 meters

Warm-up 10 minute row: 2370m, 2:06.6/500m

160626

Rucked 22 miles in the Porcupine Mountains over four days. Pack weight 50 lbs.

160622

Wednesday 160622
Back squat 3-3-3-3-3 reps

225-245-255-265-275

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2331m, 2:08.7/500m

160621

Tuesday 160621
4 rounds for time of:
135-lb. sumo deadlift high pulls, 20 reps
30 GHD sit-ups

2 pood kettlebell sumo deadlift high pulls/20 GHD sit-ups per round
Time: 8:53 (1:41, 2:13, 2:21, 2:36)

Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m

160620

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 kettlebell swings, 1.5 pood

Time: 24:53 (4:35, 4:42, 4:50, 5:21, 5:23)

160618

Tuesday 160614
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

4 rounds + 17 power cleans + 75 squats + 75m barbell carry. (12:02, 12:49, 14:29, 14:35, 6:15)

160617

Bike: 10.63 miles
Time: 0:42:11, 15.1 mph

160616

For time:
800m run
100 dumbbell snatch/alternating 70 lbs.
800m run

Time: 21:18

Warm-up 10 minute row: 2390, 2:05.5/500m

160614

Monday 160613
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed

29+35+77+37+19=197

141111: 29+32+62+35+19=177

Warm-up 10 minute row: 2374, 2:06.3/500m
Cool-down 10 minute row: 2441, 2:02.9/500m

160612

Saturday 160611:
5 rounds for max reps of:
1 ½ body-weight deadlifts
Dips

270 lbs deadifts. Ring dips. BW 180.

25/22
23/20
21/19
21/17
21/17

Total: 206 reps.

Warm-up 10 minute row: 2374m, 2:06.3/500m

160611

Friday 160610
21-15-9 reps for time of:
115-lb. hang squat cleans
Chest-to-bar pull-ups

Scaled to:
21-15-9
95-lb./65-lb. hang squat cleans
15-12-9
Chest-to-bar pull-ups

Time: 7:57

Warm-up 10 minute row: 2324m, 2:09.0/500m
Cool-down 10 minute row: 2241m, 2:13.8/500m

160610

Rucked 23 miles in the Porcupine Mountains over four days. Pack weight 50 lbs.

160605

Sunday 160605
21-15-9 reps for time of:
225-lb. deadlifts
135-lb. overhead squats

205 lbs deadlifts, 115 lbs overhead squats.
Time: 13:39

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m

160603

Friday 160603
21-15-9 reps for time of:
Parallette handstand push-ups
Bar muscle-ups

Scaled to:
21-15-9 reps for time of:
Handstand push-ups
Chest to bar pull-ups
Ring dips

Time: 20:10

Warm-up 10 minute row: 2336m, 2:14.1/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m

160602

Thursday 160602
Run 10 km

Time: 45:33

160601

Wednesday 160601
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps

Time: 16:37. Abmat sit-ups.

Warm-up 10 minute row: 2374m, 2:06.4/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m